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丰盛之书——第八章 情绪--如何控制它们
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第八章 情绪--如何控制它们
CHAPTER EIGHT EMOTIONS--HOW TO MASTER THEM
“如果我们真的想要知道关于我们到底是谁的真相，那么要做的只有释放掉自己对想法和感受的依恋。在一片静默中，我们身份的真相会自己浮现出来的。”
——莱斯特·利文森
If we really want to know the truth about who we are, all we have to do is let go of our attachment to thoughts and feelings. In silence, who and what we are makes itself known.
--Lester Levenson
在这一章，我们将复习之前的内容，然后更进一步，深入了解一下如何消灭紧抓消极感受不放的这一习惯——它是如何产生的，我们又将如何应对。
自打开始学习释放法，我们就在通过垂下头来感知我们的无用情绪。每次我们产生无用情绪，我们垂下头或者将手放在感觉中心（胸腹之间），切断与大脑的练习并且允许我们的感受浮到表面并且穿过我们离开。然后我们研究了想要搞清楚事情的习惯。实际上，这一习惯蒙蔽了你的头脑，让你变得困惑。它实际上命令头脑不给你答案。这个习惯需要警觉去扭转，所以我让你花几个小时在自己身上去寻找并释放它，不要放过它。我也让你去寻找自我否定的习惯（同样是人人都有的习惯）并释放它，感受那种能量，允许其上浮并离开。同样要翻转这一习惯，通过给自己认同，喜欢自己。如果你去注意的话，你做越多释放，你感觉就越好。你也会注意到那种认同是从哪里来的——你的内在，然而每个人都忙于在外界寻找它。所以练习给予自己认同感吧。
In this chapter, we will review all we have been doing and then we will move further and take a step deeper into HOW to eliminate the habit of holding on to negative feelings--WHY it happened and WHAT to do about it.
We've been looking at our unwanted emotions by putting our head down. Every time we have an unwanted emotion, we put our head down or put our hand on our feeling center, stomach or chest, disconnecting our head and allowing the feelings to come up and pass through. Then we've looked at the wanting-to-figure-it-out habit. Actually, wanting to figure it out clouds your mind and allows you to be confused. It actually instructs your mind NOT to give you an answer. It's such a habit that it takes vigilance to reverse it, which is why I've asked you to spend the next few hours looking for the habit of wanting to figure it out and then let go of wanting to figure it out. Don't let it get further than your nose. And looking for the disapproval habit--disapproving of ourselves. It's a habit we all have--and let go of wanting to disapprove of ourselves. And feel the energy and allow it to come up and allow it to pass through. And also reverse the habit of disapproving ourselves by giving ourselves approval-liking ourselves. If you will notice, the more you do it, the nicer it feels and you will notice where approval comes from. It comes from inside yourself, and yet everybody is busy looking for it outside themselves. So practice giving yourself approval.
现在，我们要更进一步，在更深的层次观察我们的感受。我要请你阅读后边情绪的表格。先看每个分类之下的情绪列表，共有八个分类，即：万念俱灰、悲苦、恐惧、贪求、愤怒、自尊自傲、无畏、接纳，以及，也是最终的，平和。我希望你坐下来，一个个地观察这些感受，注意它们在你胸腹之间激起的能量。如果有的话，让它穿过你好了。在你顺着表格往下看时，注意能量的流动。莱斯特把这个表格称为“AGFLAP”表：万念俱灰（Apathy）、悲苦（grief）、恐惧（fear）、贪求（lust）、愤怒（anger），以及自尊自傲（pride）。然后我们会进行到“CAP”表：无畏（courage/courageousness）、接纳（acceptance）与平和（peace）。
在你阅读表格时观察你的能量。记住这些都只是词语而已，如果它们真的影响到你了，观察那影响。
Now we are going to move on further and take a look at our feelings on a deeper level. I am going to ask you to read the chart of emotions which follows. Please read the chart, starting with the list of emotions under each category: Apathy, Grief, Fear, Lust, Anger, Pride, Courageousness, Acceptance and, finally, Peace. I want you to just sit and watch the feelings go by and notice that energy will get stirred up in your stomach or your chest. If it does, just allow it to pass through. Notice the flow of energy as you follow the chart. Lester called this the "AGFLAP" CHART: APATHY, GRIEF, FEAR, LUST, ANGER and PRIDE. Then we are going to move up to "CAP": COURAGE, ACCEPTANCE and PEACE.
Watch your energy as you move up the chart. Remember, these are just words--and watch how they affect you, if they do.
此处插入图片因格式太大不能显示……这里是情绪表格……
http://pan.baidu.com/share/link?shareid=299984&uk=2835728597
此处插入图片因格式太大不能显示……这里是情绪表格……http://pan.baidu.com/share/link?shareid=299984&uk=2835728597
|
情绪的能量量表 | ||
|
情绪 |
压抑它所需能量 |
余下可用于正常活动能量 |
|
消极的——AGFLAP | ||
|
万念俱灰 |
100~95% |
0~5% |
|
悲痛 |
94~90% |
5~10% |
|
恐惧 |
89~85% |
11~15% |
|
贪求 |
84~80% |
16~20% |
|
愤怒 |
79~70% |
21~30% |
|
自尊自傲 |
69~60% |
31~40% |
|
积极的——CAP | ||
|
无畏 |
59~35% |
41~65% |
|
接纳 |
34~15% |
66~85% |
|
平和 |
14~0% |
86~100% |
以上的比例说明了我们与生俱来的固有能量是如何转而进行压抑及保持压抑感受的（过去的决定，或过去的设置）。
我们的头脑，像电脑一样，反过来运用那些能量来指引我们进行那些思考和模式化行为，那些早已由以前的决策或设置定下的思考和模式化行为。
The above scale illustrates how our natural, inherent energy is diverted into the task of suppressing, and keeping suppressed, the feelings (past decisions – past programs).
Our mind, the computer, in turn uses that energy to direct us into the thinking and patterns of behavior which have been predetermined by those past decisions or programs.
现在，既然你已经看到了你的头脑是如何运作的，看到了情绪是如何影响你的能量的，我们就向着那些消极情绪（AGFLAP）前进吧，一个个把它们拿下。然后你就会看到每一种情绪是如何影响你的区分能力的，如何控制的你自我意识的。你也将了解到如何帮助你的自我意识重新开始占据主导。这是一个令人兴奋的旅途。
现在你已经读完整张表格了，也许你已经在读的时候感受到了自己体内的能量变化。如果有哪一类词语引起了你 的共鸣，再回去看一下那一块。垂下头，看那些词语是否激起了你的欲望，你的一股无用能量，你的抗拒和你的放不开。现在让那股能量上浮吧，允许它穿过你离去，释放更多，越多越好。你也许想再次查看那张表格了，在你阅读每种感受时，都请注意你的感受，从消极的AGFLAP开始，到积极的CAP结束。记住，在此期间保持释放的状态。
Now that you see how your mind works and how the emotions affect your energy, let's move on to the negative emotions, AGFLAP. Take them one by one, and you will see how each emotion affects your ability to discriminate; how it takes control over your "I" sense; and how you can help your "I" sense to start taking charge again. It is an exciting journey.
Now that you have read the entire chart, you probably noticed a shift in energy as you were reading. If there is any word category that resonated with you, look at that section again on the previous chart of emotions. Put your head down and see if it stirred up a want--an unwanted energy, a resistance, a clutching. Now just allow that energy to come up and allow it to move through. And more, and more. You might want to peruse this chart again and pay attention to your feelings as you read each category--AGFLAP: apathy, grief, fear, lust, anger, pride--and then move to CAP. Remember, keep releasing as you work through the chart.
把AGFLAP抛到脑后，向CAP前进
Leaving AGFLAP Behind and Moving Up To Courageousness, Acceptance and Peace
我们现在要前进到CAP能量了，即无畏、接纳与平和。它们每次都能打败AGFLAP能量。我们将意识到高等能量的存在，让它打败低等能量，拆吃入腹，挫骨扬灰。你也许想先花几分钟复习一下AGFLAP表，看是否它们激起的无用能量还在那里。只要去注意你体内的那股能量，让它上浮并穿过你离开就好了。好，在我们向下进行之前，先花些时间做这件事吧。你也许会注意到“接纳”下方的第一个词就是“丰盛”。我会教你如何拥有这一能量，并让你得到生活中所有方面的丰盛。
We are now going to move up to CAP energy: C-A-P = courageousness, acceptance and peace--and these trump AGFLAP every time. We will move up to the real awareness of high energy and allow this energy to knock out the lower energy, to eat it up and dissolve it. You may want to take a few minutes first to review the AGFLAP chart and see if an unwanted energy is stirred up or is still there when you read the words. Just notice the energy in your body and allow the energy to come up and allow it to pass through. So take some time now before moving on. You might have noticed that the first word under the acceptance category is "abundance!" I am going to show you how to move up into this energy and stay there and allow yourself to have an abundance of everything in life.
棍棒与石头
STICKS AND STONES
释放掉无用能量之后，现在你是否感到更轻松了呢？那些词语对我们的影响真是意料之外地大，一定要注意那些词语背后的能量。孩子们有句话，“棍棒石头可能打断我的骨头，但话语决不会伤害我”。这是个儿歌，但也很有内涵，因为从来没人教过我们如何避免自己被话语伤到。人生头一遭，我们在学习如何到达一个不会被任何人事物干扰的境地，一个波澜不惊的境地。莱斯特将之称为“前完美阶段”（译者注：还没达到完美，但完美是最终也是必然的结果，就像未婚妻在正常情况下会成为新娘一样……应该是吧）。让我们把它设定为这一课程的最高目标吧，好吗？
Now see if you feel lighter, having let go of this energy. It is amazing how words can affect us. Notice the energy behind these words. Little kids have an expression: "Sticks and stones may break my bones, but names will never harm me." It is a nursery rhyme--and a good expression--but no one ever taught us how to accomplish this! For the first time, we are learning how to get to a place where nothing and nobody bothers us--a place of "imperturbability." Lester called imperturbability "the perfect place to be." Let us decide to make that our top goal for this course, OK?
把沉静设为目标
MAKE IMPERTURBABILITY YOUR GOAL
如果你看前面的情绪表格，你会发现在最上面就是“波澜不惊”，那是一个没有任何人事物再能够干扰到我们的境地，一个你能感受到你拥有一切的境地，一个没有什么不可能的境地。
前面几页给万念俱灰、悲痛、恐惧、贪求、愤怒、自尊自傲、无畏、接纳与平和做了更加容易理解的描述，也帮助你更好地了解了这些情绪，以及当它们出现时该怎么办。记住，在你复习表格时不要停止释放。
If you look at the chart of emotions on pages 42-43, you will notice a word at the top of the chart: "imperturbability." That is the place where nothing and no one can ever bother us. Again, it's a place where you feel like you can have it all--a place where there are no impossibilities.
The previous pages provide a more comprehensive description of apathy, grief, fear, lust, anger, pride, courageousness, acceptance and peace, as well as help you to better understand these emotions and how to deal with them when they show up in life. Remember, keep releasing as you review these nine charts.
行动量表
WORKING WITH THE SCAl.E OF ACTION
从下往上读下面的表格，从万念俱灰开始。期间注意自己体内能量的流动。记着保持释放。
Read the following chart. Sta rt at the bottom of the Sca le of Actions, beginning with Apathy. Then move up the chart from the bottom to the top and notice the energy flow. Remember to keep releas ing.
这里是行动量表……
这里是行动量表…… 你应该注意到了，自尊自傲上面有一条分割线，之下的AGFLAP栏里都是一些“我不要”和“我不行”的感受。自尊自傲是一种很强烈的感受，在今后的课程里我们也会研究到它，因为它挡在了我们通往丰盛的路上。这种负面能量是非常强大的，它听上去像“我不要”，但是在最深层的地方是很强烈的“我不行”，只不过披上了“我不要”的外衣。“你能……吗？”“不，我才不想做呢！”“你能……吗？”“我不要！”自尊自傲就是个避难所，大多数人把自己困在了那里，却不明白自尊自傲才是他们向无畏、接纳与平和前进的真正阻碍。现在，再次读一下“无畏”那一类，这是通向“我行”的第一步。达到无畏阶段的人都是这世界的实干家。然后再看“接纳”，最后是“平和”。
花几分钟看一下上面的行动量表，对应一下自己的情况，看你的起点在哪。这很重要，因为通过这个表格你能够看出释放让你前进了多少。你越向自己证明这一点，就越愿意以此激励自己做更多释放。每次你释放完，就会发现自己境界又高了一点，问问你自己，你的起点在万念俱灰还是悲苦？或者是恐惧？贪求？愤怒？自尊自傲？还是无畏、接纳与平和呢？不要评判你自己——不要认为自己错了。事实上，好坏都不是绝对的。你只是需要了解自己所处的状态，意识到释放法给你带来的进步。如果我们知道自己在前进，就会觉得受到了鼓励，从而用得更多。每次做完释放，你都将会发现自己有了进步，发现自己感到越来越轻松，越来越快乐。
You will notice there is a line above "Pride" and anything from "Pride" down on the AGFLAP chart is an "I WON'T," "I CAN'T" feeling. Pride is a very strong energy and we will be examining it further as we get into this course because pride stops us from having abundance. It is a big, strong, negative energy. It sounds like "I won't," but underneath it is really a strong "I can't," which is covered up with "I won't." Can you do it? No, I don't want to do it. Can you do it? I don't wanna do it. Pride is a hiding place, and most people stuck in it do not know that the pride energy is really what stops one from moving up into courageousness, acceptance and peace. Now read, COURAGEOUSNESS again. This is the first move upward to "I CAN." People who hang out in courageousness are the doers of the world. Now read ACCEPTANCE. Then read PEACE.
Take a few minutes and just take a look at the scale of action chart and place yourself on the chart--see where your home base is. It is important to do this because using this chart will show you that you can move up the chart just by letting go. The more you prove this to yourself, the more you will use this to motivate yourself to release more. Every time you let go, you find yourself moving up and up. Ask yourself: Is your home base in apathy, grief, fear, lust, anger or pride? Or is it in courageousness, acceptance and peace? Do not judge yourself-- don't make yourself wrong. It's not good, it's not bad. You just need to find out where you are so you know that you are moving upward as you begin to release. If we know that we are moving, we are encouraged to use this technique more and more. Every time you let go, you will discover that you move up. Each time you let go, you will feel lighter and lighter and happier and happier.
注意，行动量表的背景是一个灰色的金字塔，越往上颜色越浅，这也反映了这些压抑多年的情绪的状况，越是底层的情绪堆得越紧固。被压抑或隐藏的感受是有层次的，一个压着另一个。每次我们堵住自己的愤怒、悲痛、或者是任何一种AGFLAP的感觉，那背后的能量同样被压制了，现在正堵塞在我们的记忆深处。当我们通过释放法解压时，能量就会开始上行，因为它本来就不属于那里，也很想伸展自己。一定要对此保持警惕，允许它上浮并离开。不要评判它，它既不好也不坏——它就是要上浮以便离开。记住，每种感觉都是想要离开的，而我们做的实际上把它们拦住了不放。这非常重要，保持警惕！就像从纸抽里抽纸一样，你抽出一张，下一张就会自动出来，你再抽一张，还会有新的出来。如果你连续不断地抽，那么总有一天会抽空的。这些压抑的情绪也是一样，如果你坚持不断释放它，那么最终你就会将自己清理一新，进入那个波澜不惊的状态，那时就不会有任何感觉干扰你了。在你释放的时候，一个感觉跳出来，后面的也会跟着跳出来的，可能是喜悦，也可能是悲痛，还可能是愤怒。你只要让它们都浮到表面，穿过你离开就行了。如果你习惯于不再评判自己的感受，把它们都仅仅看作现象，你会发现它们会很轻易地离开。记住：感受不好也不坏，它们只是路过而已。
所以我们不如在往下学之前做个小小的清理吧！闭上眼睛，或者把手覆在胸腹之间的感觉中心上，，注意是否有关于我们刚刚探讨的东西的无用能量在涌动。你能只是让它浮到表面，穿过你离去吗？它就在胸腹之间，切断头脑与那里的联系，让那能量上浮离开。它不好也不坏，只是从你这里路过。释放更多，越多越好。现在看还有没有剩余，你能让它只是上浮离开吗？放吧，放吧，越多越好。
Notice there is a gray pyramid shape on the Scale of Action. The shading grows lighter toward the top. This illustrates how these emotions, suppressed over the years, are stacked in tighter and tighter as you reach the bottom of the chart. There are layers of feelings suppressed and covered up--one on top of the other. Every time we stuffed an anger, every time we stuffed a feeling of grief, every time we stuffed some AGFLAP, the energy got suppressed and is now stuck in our memory banks. As we start un-suppressing by releasing, this energy starts coming up because it is not supposed to be there and it wants to expend itself. It is important to be vigilant and allow this energy to come up and out. Don't judge it. It's not good, it's not bad--it's just coming up so it can leave. Remember every feeling wants to leave and we are actually holding them in. This is very important. Be Vigilant of it. It is akin to a Kleenex box. When you take one tissue out, the next tissue comes up automatically. You take another one out and the next tissue comes up. And if you keep emptying out the box, eventually the box will be empty. It is the same with these suppressed emotions. Keep letting them go and eventually you will empty yourself of these disturbing emotions, and you will be home in a place called "imperturbability," where there are no more feelings that bother you anymore. As you release, one feeling will come up and the next feelings will come up. It might be joy, it might be followed by grief, it might be followed by anger. Just let them come up and allow them to pass through. If you get into the habit of not judging your feelings and see all feelings as simply phenomenon, you will discover they will just pass through with ease. Remember: feelings are not good, they are not bad--they are just passing through.
So let us do a little cleanup before we move on. Close your eyes or put your hand on your feeling center, your stomach or chest, and notice if you have an unwanted energy stirred up about what we just discussed. Could you allow that unwanted energy to come up and allow it to pass through? It's in your stomach or your chest. Disengage your head and allow that energy to come up and pass through. It's not good, it's not bad, it's just passing through. And more. And even more. Now see if there's some more unwanted energy that's stirred up. Could you allow it to come up and allow it to pass through? And more. And even more.
现在感觉自己是否在尝试搞清楚什么问题，你能把这种欲望释放掉吗？再释放一些，越多越好。你能把想要知道怎么做的想法释放掉吗？再释放一些，越多越好。你能把想要知道答案的想法释放掉吗？你最好这么做，反正你现在也没有得到答案。释放更多，越多越好。你最好多释放一些，然后通过释放匮乏来获得答案。放吧，放吧，越多越好。注意，你是否又不认同自己了？你能让这能量上浮并穿过你离开吗？它不好也不坏，只是路过而已。释放更多，越多越好。你能否给自己一些认同呢？不为什么，哪怕就是为了玩。能再给自己一些认同吗？再多一些呢？再多一些……再多一些……再多一些……注意自己现在的感受，是不是感觉更积极了？你要向自己证明，你做越多释放就变得越轻松越明晰。你会开始向无畏的方向进展，并能够不断前进。当然，你也会遭遇那些已经形成长期习惯的、很难去除的感受。然而，如果你把自己那种“放不开”和抗拒感都释放掉，就会发现那不过是感受而已。这些感受阻碍了我们得到一切想要的，但是那只是感受！你只要多感受几次就能发现它们到底是什么了。那不过是能量，让它穿过你离去就好了。它不好也不坏，只不过是路过的现象而已。
所以，随着我们往下进行，我们会逐渐摆脱“想要”（匮乏感）和欲望，那些实际上在潜意识里作祟，阻挠我们获得丰盛的东西。
Now see if you are trying to figure something out. Could you let go of wanting to figure it out? And more. And more. And even more. And could you let go of wanting to know what to do about it? And more. And even more. And could you let go of wanting to know what the answers are? You'd might as well. You don't have the answer right now, anyway. And more. And more. You'd might as well let go and have answers by letting go of lacking. And more. And more. And notice if you've been disapproving of yourself. Could you allow that energy to come up and allow it to pass through? It's not good, it's not bad, it's just passing through. And more. And more. And even more. And could you give yourself some approval? Just for the heck of it? No reason necessary. And could you give yourself some more approval? And more. And even more. And even more. Notice how you feel right now. Notice if you feel more positive or less positive. You must prove to yourself that the more you release the more you prove to yourself that every time you let go you will get lighter and lighter and clearer and clearer. You will begin to move into courageousness and be able to move on; confront some of these other feelings that are long-term habits which seem to be difficult to let go. However, if you let go of clutching and let go of resisting, you will discover they are JUST FEELINGS. These feelings have been stopping us from having everything we want. And they are just feelings! Just play around with that and you will discover that's all it is. It's just energy and just allow it to pass through. It's not good, it's not bad, it's just phenomena passing through.
So, as we move on, we will be getting rid of wants (lacking feelings) and desires that actually have been subconsciously stopping us from having abundance.
这里是情感示意图……
这里是情感示意图……
对不起，请原谅，谢谢你，我爱你。